CFW Weekly Update for August 28th, 2016

We have two skills clinics coming up this week. There will be  and an Intro to Mobility and Gymnastics Clinic on Monday at 8PM and an Intro to Olympic Weightlifting Clinic on Wednesday at 8PM. These classes are 60 minutes long and included in your membership and simply count as a regular class. We originally scheduled these sessions for our bootcamp graduates to transition to regular classes but we’ve also had some requests from newer members who would like the opportunity to review skills in a non timed lower pressure setting. So if you’d like to brush up on some skills we’d love to see you there.

We have a few more schedule changes coming up in September including:

• Yoga will be at 7PM rather than 6PM on Monday nights.
• We will also be adding an additional Olympic Weightlifting class on Mondays at 5:30PM starting after the long weekend.
• Gymnastics is moved from Wednesdays nights to Thursdays at 7PM. Please note that there will only be one evening class this week on Wednesday rather than on Thursday.
• We are reinstating the 10AM regular classes as of this week.

Cycle 3 – Week 9

This is the ninth week of the 3rd quarter of programming for 2016. This week is a deload week where we back off a bit on the intensity and the volume of training.  This means lighter weights and less reps for part A of the workout and shorter or less intensity for Part B of the WOD. The exception will be Wednesday; it’s the last day of August and I was convinced by a certain member to program the 16.1 Open workout as a bit of a lunge tester. It doesn’t really fit in with our deload week but it it should be fun and you can always go lighter or do the Health version of the workout if you want a true deload week. Monday will be overhead squats instead of back squats.  Tuesday will have our pullups but 3 sets instead of 6 and we’ll do close grip bench at lower weights instead of regular bench. Thursday will be an Oly complex so keep the loads under 80%. Friday & Saturday will be some tempo and positional work.

The skill of the month for September will be planks! Let’s focus on quality and it should improve everything else we do in the gym.

Monday: Mostly Lower Body – Squat

Tuesday: Mostly Upper Body – bench

Wednesday: Conditioning benchmark

Thursday: Mostly Lower Body – Oly

Friday:Mostly Upper Body – gymnastics

Saturday: Mostly Lower Body – squat

Sunday: Make up or Benchmark

Spoiler Alert!  Click on the links below to see the details of this week’s group workouts.

CrossFit for week of Aug 29, 2016

Oly Programming for week of Aug 29, 2016

Powerlifting Programming for week of Aug 29, 2016

Kettlebell Programming for week of Aug 29, 2016

Gymnastics Programming for week of Aug 29, 2016